9 Golden Rules of Sleep

But try not to do it within four hours of bedtime, says sleep expert Michael Breus, PhD. Exercise raises your body temperature, which triggers­ a shutdown­ of the sleep hormone melatonin. Also, watch for signs of ­overtraining. If you feel crappy every time you get on the bike, consider taking some time off.

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Aim for Seven to Nine Hours

That’s what the body needs to cycle through the restorative phases of sleep.

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Stick to a Schedule

“The more your body clock is locked in, the better,” says sleep expert Michael Breus.­ Yes, you may be more sensitive to sleep disruptions, but according to W. Christopher Winter, MD, medical director of the Martha Jefferson Sleep Medicine Center in Charlottesville, Virginia, having a set schedule also makes you better equipped to handle them.

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Embrace the Dark

Darkness stimulates melatonin production. That means lights out when you’re trying to sleep (no TV, laptop, or phone). I now put a small beanbag pillow over my eyes to block the light. Breus also suggests I set the sleep timer on my tv set so it’s not running all night.

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Stay Cool

Keep your bedroom between 65 and 75 degrees, says Breus. Any warmer and your body will think it’s time to wake up.

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Manage Caffeine

You don’t have to sacrifice the performance benefits of caffeine. “But cut it off by 2 p.m.,” Breus says. “It stays in your body for 8 to 10 hours after you drink it.” And limit your intake to less than 250 milligrams a day. That’s roughly the amount in two espressos, 21 ounces of Gu Roctane Ultra Endurance drink, a 12-ounce Coke, and a Clif Shot Turbo Energy Chocolate Cherry gel.

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Curtail Booze Three Hours Before Lights Out

Alcohol initially makes you drowsy, but according to the American Academy of Sleep Medicine, it keeps you in the lightest stages of sleep, preventing you from getting restorative benefits from the other phases. It takes two to three hours to get the amount of alcohol in one drink out of your system.

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Have a Nap Strategy

Daytime snoozes can help you catch up on sleep lost the previous night. The trick is to keep them under 30 minutes—any longer and you may wake up groggy. If you nap regularly, sleep expert W. Christopher Winter suggests setting a nap time so your body clock will expect it.

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Check Your Meds

Some medications, including­ certain antidepressants, beta blockers, and nonsteroidal anti-inflammatories such as ibuprofen, can lower melatonin levels. Ask your doc when to take them so they don’t interfere with your sleep.

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